PFTL News October 2018

We all know the saying, “You are what you eat.” But recent research makes the case that this adage applies not just to your physical body but your mind as well. The foods you put on your plate really can make a real difference when it comes to mental health issues, including anxiety disorders—the top cause of mental illnesses in the United States.

How does food help with anxiety? Anxiety is caused in part by an imbalance of neurotransmitters, explains Ali Miller, RD, an integrative dietitian and author of The Anti-Anxiety Diet. Neurotransmitters are chemical messengers believed to play a role in mood regulation. A diet that features nutrients from whole food ingredients helps create neurotransmitter balance by improving the gut microbiome.

When it comes to dialing down anxiety, what you don’t eat is just as important as what you do, says Nathalie Rhone, RDN. “Foods that are processed, high in sugar and refined carbohydrates, fried, or loaded with additives can all heighten anxiety since they are inflammatory in your system, which can eventually affect your brain.”

Salmon –This versatile and satiating fish is loaded with omega-3 fatty acids, which are essential for brain health and a well-functioning nervous system. Opt for wild salmon over farmed varieties.

Dark chocolate – Nutritionists sing the praises of dark chocolate because it has more healthy antioxidants than other kinds. “The antioxidants in dark chocolate trigger the walls of blood vessels to relax, which boosts circulation and lowers blood pressure.” Make a small chunk of 70% (or higher) dark chocolate a part of your mid-day diet.

Asparagus – In 2013, the Chinese government proclaimed that asparagus extract is a natural functional (aka, medicinal) food for its ability to reduce stress and promote relaxation Bonus points go to asparagus for being a prebiotic food, meaning it serves as a food source for probiotics, which are also thought to have positive effects on mood.

Sauerkraut -Speaking of probiotics, fermented products such as sauerkraut are considered probiotic foods, and consuming more of them on a regular basis appears to have a mood-boosting effect.

Citrus fruits – “Our adrenal glands are the most concentrated storage tissue for vitamin C and they use the nutrient in the regulation of cortisol,” says Miller.

Broccoli – Dark green veggies like broccoli contain magnesium, “a calming mineral that can help with relaxation, as well as with keeping things moving through your digestive system,” notes Rhone. Other top sources of magnesium include almonds, sunflower seeds, and sesame seeds.

Avocado – Avocados are packed with monounsaturated fats and antioxidants that help optimize circulation, says Sass, which contributes to better blood flow to the epicenter of your anxious thoughts: your brain.

Oats – Like leafy greens, oats contain high levels of soothing minerals like magnesium. They also provide steady, even energy and are packed with antioxidants and nutrients involved in mood regulation.

Chamomile tea – Chamomile tea might help reduce your anxiety. According to a report from Harvard Medical School, chamomile tea has been shown to be an effective alternative treatment for anxiety.

SURPRISING NEWS ON DIABETIC SYMPTOMS (IDEA Fit Tips, Vol 16, Issue 9)

Research published online in The Journals of Gerontology turned up some unexpected findings about type 2 diabetes.

Just two weeks without much activity can have a dramatic impact on health, according to researchers who studied overweight older adults at risk of developing type 2 diabetes. And unfortunately, it may be difficult to recover from this negative effect.

Not only did an abrupt, brief period of inactivity hasten the onset of the disease and elevate blood sugar levels among prediabetic patients, but some study participants did not fully recover when they returned to normal activity for 2 weeks.

“We expected to find that the study participants would become diabetic, but we were surprised to see that they didn’t revert back to their healthier state when they returned to normal activity,” says Chris McGlory, a Diabetes Canada Research Fellow in the Department of Kinesiology at McMaster University and lead author of the study.

If people are going to be off their feet for an extended period, they need to work actively to recover their ability to handle blood sugar.

For pre-diabetic older adults to recover metabolic health and prevent further declines from periods of inactivity, strategies such as active rehabilitation, dietary changes and perhaps medication might be useful,” says McGlory.

Research has shown that within days of the start of inactivity, there are notable reductions in skeletal muscle mass and strength, along with rapid onset of insulin resistance, a common feature of type 2 diabetes.

STILL WALKING – We are still walking at 5:30pm, Mondays and Wednesdays, in Gillson Park. Everyone is welcome.